Lemony Sugar Snap And Chicken Stir Fry
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 238.2
- Total Fat: 5.2 g
- Cholesterol: 65.0 mg
- Sodium: 472.6 mg
- Total Carbs: 16.7 g
- Dietary Fiber: 4.0 g
- Protein: 30.7 g
View full nutritional breakdown of Lemony Sugar Snap And Chicken Stir Fry calories by ingredient
Introduction
Yield: 4 cups, about 1-1/2 cups eachDiabetic Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat Yield: 4 cups, about 1-1/2 cups each
Diabetic Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
Number of Servings: 4
Ingredients
-
1 pound chicken breasts, boneless, skinless trimmed of fat
1/4 tsp salt
Freshly ground pepper to taste
1/3 cup all-purpose flour
1 Tbsp extra-virgin olive oil, divided
3 cups frozen sugar snap peas trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 Tbsp freshly grated lemon zest
1 Tbsp lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper.
Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 tsp oil in a large nonstick skillet over
medium high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 tsp oil to the pan and heat on high until very hot.
Add chicken and cook, stirring, until
lightly browned and opaque in the center, about 4 minutes.
Transfer the chicken to a bowl with the peas. Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes.
Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through.
Add parsley, lemon zest and lemon juice. Serve immediately.
Number of Servings: 4
Recipe submitted by SparkPeople user ROSIE19531.
Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 tsp oil in a large nonstick skillet over
medium high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 tsp oil to the pan and heat on high until very hot.
Add chicken and cook, stirring, until
lightly browned and opaque in the center, about 4 minutes.
Transfer the chicken to a bowl with the peas. Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes.
Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through.
Add parsley, lemon zest and lemon juice. Serve immediately.
Number of Servings: 4
Recipe submitted by SparkPeople user ROSIE19531.